Hammer curls, also known as neutral grip biceps curls, are an amazing exercise for bicep training. They are a bicep exercise performed with dumbbells that are excellent for forearm development as well.
The Best Way to Perform Hammer Curls
Okay, so there is no BEST way to perform a hammer curl, but there is a way that I like to do each set that I picked up from Mr. Olympia Phil Heath, which he in turned picked up from former Mr. Olympia Jay Cutler. What Cutler did, was to perform 5 reps with the right arm, 5 with the left, another 5 with the right and another 5 with the left. While this does not exactly sound revolutionary, it is a way to increase the amount of weight that you would typically lift for 10 reps. This effectively is a type of rest pause training allowing you to increase the weight being used.
The pump that you can get, assuming that you use the right weight, is astounding. This is my go-to bicep closeout exercise these days because it leads me straight into forearm training to close out the workout.
Tips For Hammer Curls
Do not lean back as you move the weight.
Keep your elbows locked in by your sides throughout the entire range of motion of the curl.
Hammer curls are an excellent exercise to perform slightly slower than you would with other exercises.
Squeeze and hold the dumbbell at the top of the movement.
Hammer Curl Directions
Grasp a set of dumbbells while standing straight up with the dumbbells by your sides.
Use a neutral grip (palms are facing your body).
Bend your arms slightly to take tension into the biceps.
Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible.
Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
Repeat for desired reps.